Since this is the holy month of Sawan, several people choose to observe a period of abstinence from non-vegetarian foods, including eggs, and follow a vegetarian diet. While eggs are a common source of protein for many, there’s no need to worry about meeting your daily protein requirements during this time. In fact, you can explore an array of high-protein vegan foods that not only align with your dietary choices but also offer unique flavours and textures.
Health Shots spoke to Dr Rohini Patil, MBBS and Certified Nutritionist, to find out some high-protein vegetarian food options that can be great alternatives to eggs.
Tofu, made from soybeans, is a versatile and popular meat substitute in many cuisines. It is an excellent source of protein, providing around 8 grams per 100 grams. Tofu can be cooked in various ways, such as stir-frying, grilling or incorporating it into soups and stews. Its neutral flavour allows it to absorb the taste of spices and sauces, making it a great addition to a wide range of dishes.
Lentils are a staple in Indian cuisine and a fantastic source of plant-based protein. Moong dal, also known as mung bean, is particularly rich in protein, offering approximately 24 grams per 100 grams. It is highly versatile and can be used in soups, curries, salads, or even ground into flour to make dosas and pancakes. Lentils are also packed with fiber, vitamins, and minerals, making them a wholesome addition to your diet.
Nuts are not only a delicious snack but also an excellent source of protein, healthy fats, and essential nutrients. Combining different nuts like almonds, walnuts, Brazil nuts, and macadamia nuts can create a protein-rich mix. Almonds, for example, provide approximately 21 grams of protein per 100 grams. You can enjoy a handful of mixed nuts as a snack, sprinkle them over salads, or use them as a topping for desserts and cereals.
Hemp seeds are small but a powerhouse of nutrients that offer a complete protein profile, containing all the essential amino acids. They provide around 31 grams of protein per 100 grams, making them an excellent choice for those seeking plant-based protein sources. Hemp seeds have a mild, nutty flavour and can be added to smoothies, oatmeal, and yogurt, or used as a topping for salads and roasted vegetables.
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Paneer, also called cottage cheese, is a popular vegetarian protein option. It is made by curdling milk with lemon juice or vinegar, resulting in a rich, creamy texture. Paneer contains approximately 18 grams of protein per 100 grams and is also a good source of calcium. It can be used in a variety of Indian dishes (Indian foods for weight loss), such as curries, tikka masala, or grilled as a tasty kebab.
So, if you’re avoiding non-vegetarian during Sawan or looking to explore more plant-based protein options, give these substitutes a try. They will elevate your meals and keep you healthy and satisfied!